Friday, 11 Feb, 2011
Posted by Mandee on February 10th, 2011
10 responses
Warm-up-
A few minutes of shoulder mobility prep, then three sets of the following KB complex, 5-10 reps of each movement in order. Gradually increase the KB weight for each set.
deadlift
SDLHP
one-hand swings
front-squat
one-arm push-press
Workout-
As many rounds as possible in 10 minutes of:
135 pound Sumo Deadlift High-pull,
4 reps One-arm 1.5 pood Kettlebell hang-snatch, 8 reps (4 each arm)
Cool-down:
Three max-effot attempts at the L-sit. Rest as needed between each.
Perfection is not reality
"The Original Birth of Freedom" by Andre Glucksmann, City Journal.
10 responses to "Friday, 11 Feb, 2011"
February 11, 2011 at 3:26 am
February 11, 2011 at 1:41 am
February 10, 2011 at 2:12 pm
February 11, 2011 at 1:12 am
Also, as a side note...wishing the Berger family safe travels today.
February 11, 2011 at 1:22 am
Today's wod:
RX 7 rounds + 4
February 11, 2011 at 5:55 am
February 11, 2011 at 5:55 am
February 11, 2011 at 8:47 am
February 11, 2011 at 10:02 am
This led to us talking about how the growth of CF into Middle School, High School, and College sports programs will certainly change the face of atheltics in the future. I don't think we've even begun to see the full potential of human movement, and CF can certainly be a catalyst on the path to that.
February 11, 2011 at 10:08 am
With a 4 person team:
10 min AMRAP of
8 55# DB 1 arm Hang Snatch (4 right/4 left)
20 Squats
While 2 athletes perform suicide sprints on the Basketball court, the other 2 athletes alternate between hang snatch & squat. When the sprints are complete the athletes who were sprinting now go to the AMRAP.
Score is total rounds of the couplet completed.
20 rds even
rx'd for me, and the other guys scaled the DB weight.